This Week’s WODs

Monday, May 1st
Deadlift 3

5 Rounds
7 Deadlifts @ 50%
21 Air Squats
7 HSPUs (scale to 14 Push-ups)

Rx+
2009 Great Basin Regional Qualifiers WOD 2
5 Rounds
7 Deadlifts (275/175)
30 Air Squats
7 HSPUs

Tuesday, May 2nd
Tempo Back Squat 3
– 3 sec decent
– 1 sec pause
– explosive ascent
– deep breath in at top

AMRAP in 12
10 Front Squats (95/65)
15 Box Jumps (24/20)
20 KB Swings (55/35)

Summer Abs Cash Out:
3 Rounds
10 Good Mornings (45/35)
15 Medball Sit-ups
20 Medball Russian Twists

Wednesday, May 3rd
Press 3 + Push Press 3

3 Rounds
15 Shoulder to Overhead @ 60%
12 Pull-ups
400m Run
Rx+ 115 & CTBs

Thursday, May 4th
Hang Power Clean
Every :60 x 15

Partner WOD
8 Rounds (4 Rounds each)
12 Calorie Row
9 Hang Power Cleans (95/65)
6 Toes-to-Bar
*One athlete working at a time
*Full round, then switch
*Choose a weight you can go UB with
*Rx+ Heavier UB reps

Friday, May 5th
Front Squat 5

21-15-9
Pull-ups
Front Squats (75/55)
Push Presses (75/55)

Saturday, May 6th
“Lumberjack 20″
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24”)

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage.

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